Body Building Day 1 - Amoskeag

Body Building Day 1

CrossFit Amoskeag – Weightlifting

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A1. Bench press 10RM (do not go to failure but flirt with that line) THEN 2×10 at 90%

A2. 3×15 banded scap squeezes


be sure to rest at least 2 minutes before each bench press set


B1. Weighted Pull-ups 5×3 (These sets should be unbroken but if you must break them up then you can)- If you cannot do pullups, use the least amount of assistance possible for your sets

B2. Tricep Push-downs with PVC and bands 3×15



C1. DB hammer curls 3×15

C2. Weighted Box Step ups holding DBs 3×10 each leg




Band resisted crunches x15

hold legs at 6 inches for 30 seconds

x3 rounds

MO BONUS- add a 4th round!

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